Author: pwsadmin

Warm-up: Coach’s Choice

Strength/Skill: Ring Work

WOD: 16 Minute Clock
Alternating Tabata #1
*Ring Dips
*Ab Mat Sit Ups
Alternating Tabata #2
*Toes to Rings
*Ab Mat Sit Ups
Alternating Tabata #3
*Ring Push Ups
*Ab Mat Sit Ups
Alternating Tabata #4
*Ring Pull UPs
*Ab Mat Sit UPs

Stimulus/Focus: This is a WOD designed to give you time to work on skills we don’t incorporate often. You’ll be at each couplet for four minutes. Each ring movement will alternate with ab mat sit ups. This will give your hands and shoulders a break. Your score is your total reps.

Cool Down: ROMWOD

Warm-up: Coach’s Choice

Strength/Skill: Back Squat (20 Minutes to Find Your 1 RM)

Focus on low bar back squat. See how heavy you can get in twenty minutes.

WOD: 20 Minute AMRAP
10 Med Ball Cleans (20/14)
200 Meter Med Bal Carry (20/14)

Teen/Masters RX: 14/10

Stimulus/Focus:  Smoke the legs! You can count the full round if you get started on your last run before time is called. You just have to make sure to finish the carry for the round to count.

Cool Down: Tabata Couch Stretch

Warm-up: Coach’s Choice

Strength/Skill: Floor Press (1 x 1 x 1 x 1 x 1 x 1 x 1)

Start at 80% and get AHAP. Lift on a 3-minute clock.

WOD: 10 RFT (12 Minute Cap)
10 Floor Press (95/65)
10 Plank Knees to Elbow

Teen/Masters RX: 65/45

Stimulus/Focus: This workout will tax your shoulders and chest. Try to do your work unbroken and rest as needed between movements.

Cool Down: 4 Rounds
10 GHD Extensions
100 Meter Row

Open Gym

Make up a missed wod:

This is your chance to make up a WOD you may have missed on your rest day.

Work on a goat:

Do you have any movements that you suck at, or hate to do?  Then work on mastering them!

Mobility:

Sore?  Fix that!

Warm-up: Coach’s Choice

Strength/Skill: Paused Front Squat (5 x 5 x 5 x 5 x 5 x 5)

Start at 50% and get AHAP. Hold 2-second pause in the bottom. Lift on a 3-minute clock.

WOD: 3 RFT (9 Minute Cap)
21 Kettlebell Swings (1.5/1)
15 Goblet Squats (1.5/1)
9 Knees to Elbow

Teen/Masters RX: 1/25#

Stimulus/Focus: This should move quickly. Aim to do all work unbroken. If knees to elbow are hard for you, try to do them in larger sets than normal.

Cool Down: 4 Rounds
100 Meter Farmers Carry (KB from WOD)
100 Meter Run

Warm-up: Coach’s Choice

Strength/Skill: Turkish Get Up (10 Minutes to Work the Skill)

WOD: 30 Minute EMOTM
Minute 1: 2 Turkish Get Ups (1 per side)(70%)
Minute 2: ME GHD Sit Ups
Minute 3: ME Bike Calories
*10 Rounds for Reps

Stimulus/Focus: Push yourself as hard as you can. The bike and GHDs will tax you when it comes time to do the TGUs. Make sure to keep good form.

Cool Down: Tabata Superman Holds

Warm-up: Coach’s Choice

Strength/Skill: Thruster (20 Minutes to Find Your 1 RM)

WOD: For  Time (9 Minute Cap)
12-9-6-9-12
Thruster (75/55)
Wall Ball (20/14)

Teen/Masters RX: 55/35; 14/10

Stimulus/Focus: A squat and a press. Two weighted movements. Same motion. Different piece of gear. Try to do all work unbroken.

Cool Down: ROMWOD

Warm-up: Coach’s Choice

Strength/Skill: Review the Movements

WOD: Chipper for Time (35 Minute Cap)
100 Jumping Jacks
90 Alternating Step Lunges
80 Double Unders
70 Slam Balls (30/20)
60 Ab Mat Sit Ups
50 Plate Ground to Overhead (45/25)
40 Alternating Snatch (35/20)
30 Burpees
20 Single-Arm Overhead Squats (35/20)(10 per side)
10 Rope Climbs

Teen/Masters RX: 20/15 Slam Ball; 25/15 plate; 20/15 DB

Stimulus/Focus: Just a chipper! Keep moving. Aim for large sets on each movement.

Cool Down: 400 Meter Run

Warm-up: Coach’s Choice

Strength/Skill: Clean Complex (15 Minutes to Get Heavy for the Day)

Power Clean
Hang Clean (power or squat)
Clean (squat)

WOD: 20 Minute Partner AMRAP
Partner 1: 5 Power Cleans + 50 Meter Overhead Barbell Carry
Partner 2: Rest

Female RX: 95#
Male RX: 135#
Coed RX: 115#

Teen/Masters Female RX: 65#
Teen/Masters Male RX: 95#
Teem/Masters Coed RX: 75#

Partner 1 stands at the start line (by front door) with the bar. Partner 2 stands at the 100 meter mark (by the end of the sidewalk). Partner 1 completes 5 power cleans, then gets it overhead to carry it to partner 2. Partner 2 cannot start his/her power cleans until partner 1 sprints back to the start line. You will always do your barbell work at the same spot. That never changes. Partner 1 should mark a round after partner 2 drops the barbell off each time. If time is called on a carry, finish it and give yourself 10 reps.

Stimulus/Focus: Time to have fun with a partner doing a movement we don’t get to do often.

Cool Down: Partner Choice

Open Gym:

Make up a missed wodThis is your chance to make up a WOD you may have missed on your rest day.

Work on a goat:

Do you have any movements that you suck at, or hate to do?  Then work on mastering them!

Mobility:

Sore?  Fix that!